topamax for bulimia

Your Best Boot Camp Pre-Workout Meals

yogurt and granola Your Best Boot Camp Pre Workout MealsIf you’re all ready to get started with boot camp training, it’s vital that you’re putting some serious thought and consideration into what you’re going to eat beforehand.  By fueling your body properly using good nutrition about half an hour to one hour before the boot camp is to begin, you can rest assured that you’re going to maximize all the potential benefits that this class offers your body.

What’s more is that those who are fueling themselves properly are going to push a lot harder in each class and since hard work is what lends to results, you will make leaps and gains when you’re eating right.

Let’s go over a few smart pre-workout meals that you should use when doing your boot camp workouts.

Yogurt and Granola

If you’re fan of yogurt, this will make for a quick source of protein to take in before you head off to do the boot camp.  Since it will still be slightly lower in carbohydrates, pair it with some low-fat granola to give your body the nutrients it needs.

If you can, try and prepare your own homemade granola using a combination of cereals, honey, and a small amount of cinnamon for added flavor if you desire. This allows you to ensure that you’re not getting any excess sugars or fats that some of the commercial granola’s contain.

Tuna Wrap

Second, you can’t go wrong with a tuna wrap before your boot camp workout.  This is quick, convenient, and can even be eaten in the car on the way to the class.  Simply spread a can of tuna in one whole wheat wrap and top with a few of your favorite veggies.

Just avoid any high fat condiments while preparing this snack as those will quickly add up and make the meal take too long to digest.  The last thing you want while going about your workout program is indigestion and this will easily help solve that issue.

Cottage Cheese With Fruit

Third, cottage cheese with fruit makes for another fantastic meal choice and will also give you a nice boost of calcium as well.  Choose lower fat varieties of cottage cheese and then top with some strawberries, blueberries, or raspberries for flavor and added carbs.

Pasta and Chicken

Forth, if you’re a pasta fan, now is the time to have it.  Pasta will provide you with a readily usable source of energy throughout the entire class and the chicken provides the amino acids that your muscles need.

Use a tomato based sauce over a cream one however in order to cut down on the total fat that’s found in the dish.

Protein Powder and Oats

Finally, if you’re stuck with boot camp in only twenty minutes and need something very fast and lightweight, you can’t go wrong with some protein powder and oatmeal.  Simply combine some protein powder with eight ounces of water or some juice and then toss in the oats.  Raw oats will work very nicely in this and then require no cooking at all.

If you are someone who prefers them cooked though, then you can easily prepare them according to the package directions and then stir your whey protein powder in once they’re finished.  Either way you’re guaranteed good nutrition that will fuel you through your boot camp workout.

So be sure that you keep these ideas in mind. Don’t go into your boot camp class without fueling yourself otherwise you’ll only be giving half your effort.

Tags: , , , , ,
Posted in Featured by keizertraining. 3 Comments

Eat Healthy and Save Money

That’s right – eating well doesn’t have to break your bank.

These days, it seems everyone is looking for ways to cut back on spending and find the best deals. This means lowering your monthly utility bills and not buying that new luxury vehicle. And it also means watching your dimes during your weekly trip to the grocery store. How can we save money on our food but still eat a healthy, well-balanced diet? Read on and you will find key ways to reduce your grocery bill without going hungry. All it takes is a little research and a plan.

diet1 Eat Healthy and Save MoneyFirst: The first step is to make a plan. Determine what you would like to eat for an entire week. Then, examine your cabinets and refrigerator for what you currently have and make a list of what you still need before you head to the store. Once in the store, don’t veer off to meet your sudden cravings. Instead, stick to your list, without making any exceptions. When you have meal options already in your kitchen, you will be less likely to eat out or to stop for quick, more expensive foods to fix.

Second: A second way to eat healthy on a tight budget is to watch for sales. Many grocery stores offer buy-one-get-one-free deals or other great discounts. It is helpful if you know how much items normally cost before you jump on a sale that might not really be that great of a deal. But if something truly is on sale, you may want to stock up on items you know you can use in the future.

Third: Another way to save on groceries is to cut coupons. Sure, this may seem like an inconvenience that’s not worth your time, but if you invest a little of your time, you can save a lot of money. For the best coupons, find out if your grocery store accepts multiple coupons for a single item, such as the store coupon, a manufacturer’s coupon, or even a competitor’s coupon. Frequenting grocery stores that accept any coupon you have makes it much easier to save. To find coupons, check your local newspaper or magazines. But don’t think that’s the only place to find deals. Many companies offer online coupons that can be printed off and used at will.

When you go to the grocery store, you find that the cheapest calories are the ones that are going to make you the fattest.
Amanda Zimmerman

Fourth: A sure way to eat healthy on the cheap is to shop along the edges of your grocery store. If you notice, it is in the center aisles where the majority of your more expensive, packaged foods are located. You can find fresh meats in the deli, whole grain bread from the bakery, milk products in the dairy section, and fresh, in-season fruits and vegetables in the produce section, which are all on the outskirts of any grocery store.

Fifth: Another way to save money on groceries is to buy the store brand. For many food products, you will not be able to taste the difference between more expensive brands and the cheaper store brand. In fact, you may find yourself preferring the flavor of the cheaper alternative and you may be surprised to find out how healthy the store brands often are.

Sixth: If you have the time, it definitely pays to prepare your own food instead of buying pre-made meals or snacks available at the grocery store. When you make your own meals, you know what ingredients you are putting into each food (and your body), and you can be sure they are good for you. Good places to begin making your own food are popcorn (Why not pop it on the stove?) or homemade cookies or muffins (Have the kids lend a hand). Before long, you’ll be enjoying homemade meals every day, and your pocketbook will thank you.

Finally: Eating a healthy diet does not have to be expensive. All it takes is a plan and a little extra time. So be smart at the grocery store, stick to your list, use coupons, look for deals, prepare your own food, and take heart knowing that your body and your bank account are healthy.

Posted in Featured by keizertraining. No Comments

Protein Packed Diet

The who, what, when, where, and why of a high-protein diet.

Thinking of hitching your wagon to a new weight-loss craze? In case you haven’t heard about the pros of a protein-rich diet, listen up! Adding some protein (quite a bit of it, actually) can help you lose a little weight. But how does it really work, and is it for you?

The Protein Plan

diet4 Protein Packed DietA high-protein diet’s main goal is to help you lose weight. Whereas the typical diet consists of 10 to 15 percent of all calories coming from protein, a high-protein diet demands as much as half of your calories come from protein. As a high-protein diet changes your eating habits, it can also change your metabolism.

If you stop eating sufficient carbohydrates and other nutrients, your body can stop burning food for fuel and will instead begin to use your own fat as fuel. This can result in rather rapid weight loss, which sounds pretty good to anyone looking for a quick fix. Unfortunately, this fast and furious pound shedding isn’t experienced without some side effects. Irritability, heart palpitations, kidney trouble, headaches, and other problematic symptoms can all result from a diet high in protein and low in other nutrients.

The Protein Participant

When followed for short periods of time, a high-protein diet is usually safe for otherwise healthy adults. However, anyone with kidney or liver disease should avoid high-protein diets, as they put excessive stress on the body’s waste removal system, a system that is already damaged due to kidney or liver disease.

High-protein diets are also not ideal for people with high cholesterol or are already at risk for heart disease. Since some foods packed with protein also come with a fair amount of cholesterol and fat, adding even more of these foods into your diet isn’t a good idea.

The Protein Predicament

While a high-protein diet may help you lose weight, it is doing it with the same problem that many diets have. Instead of encouraging a healthy, well-rounded diet filled with various foods, a high-protein diet leans heavily on protein-rich foods. As a result, other foods, such as those that are high in carbohydrates, become neglected. Though reducing carbohydrate intake in most people is fine, a drastic reduction in the consumption of any vitamin, mineral, or nutrient is never good for your body.

If you’re set on going with a high-protein diet, be careful not to neglect other foods in the process. That way, you’ll be more likely to get the results you seek without damaging your body along the way. You should also consult a dietitian to find out the most efficient and healthiest ways to up your protein intake. After all, your goal is to lose weight – not your good health!

Finding the Protein

Looking for a nice piece of protein that will help in your quest for a thinner you? Look no farther than your local butcher! Just remember these tips to make sure your protein won’t work against your waistline.

Tip 1: White Poultry Is Good Poultry. Few foods provide the same protein punch as a good piece of chicken – at least not for the money. Just make sure you go for the white meat. Dark meat may be juicier and tastier, but it also comes with added fat. You may also want to cut off the skin, as it has some of that undesirable saturated fat.

Tip 2: Steak Should Be on the Menu. The ultimate protein-rich food is steak. When chosen properly, a lean piece of steak tastes fantastic and gives your body the protein it craves. When chosen poorly, a fatty piece of steak will give your body the protein you seek, but it will be marred by unwanted fats.

Tip 3: A Fish a Day. People in Asian countries have long touted the health benefits of fish. One of the perks of eating fish is the great amount of protein in each bite. Combine that protein with the fact that fish is usually very low in fat, and you’ve got a protein source that will never do you wrong!

Tags: , , ,
Posted in Featured by keizertraining. No Comments

Why Boot Camp Workouts Trump Regular Workouts

DSC00245 e1283483754417 Why Boot Camp Workouts Trump Regular Workouts

Taken in Legoland! I had to use this pic. This is on a rooftop in the New York Display!

Thinking of joining a boot camp?  Or, are you simply curious about what these sessions have to offer that your regular gym workout doesn’t?  If the truth is told boot camp workouts offer numerous advantages over you plain old gym sessions and by not taking part in them, you really are missing out on a great opportunity to further enhance your fitness and health level.

Let’s have a brief look at why you must give boot camp workouts a try if you want to take your body up a notch.

Greater Agility Training

If you’re also involved in any form of sports training, you will without a doubt want to make use of these boot camp classes.  Boot camp classes are going to really test your overall agility ability since they are going to call for many movements where you’re changing directions rapidly or performing activities that incorporate the use of exercise balls or other innovative pieces of equipment.

All of this will then translate over to your performance in the field allowing you to play better than you ever have before.

Faster Fat Burning

Second, one of the biggest reasons most people join and stick with their boot camp training program is because of the amazing fat burning benefits they get.  In a usual workout you’re going to do an exercise and rest.  Do an exercise and rest.  And so on and so on.  While this can be effective for boosting your overall levels of strength, in a boot camp workout class you’ll be performing a number of exercises one right after another.

What’s more is that unlike your typical circuit training program, usually these exercises include a variety of movements from strength based movements to cardiovascular based movements so you’ll be able to push harder in each type of exercise you do.

If you are just doing strength movements compounded together eventually the muscles will fatigue but by going between strength and cardio movements, you get over this issue.

Improved Conditioning And Stamina

Third, another thing that you’ll notice when joining a boot camp class is that you experience far better stamina and cardiovascular conditioning.  If you’re often becoming winded walking up the stairs or on your two mile run, do a boot camp class for a couple of weeks.

Before you know it you’ll be running two to three miles with ease since your cardiovascular fitness has improved so much.

Better Balance

Finally, the last benefit that boot camp classes have over your typical gym workouts is that they are better for improving your overall balance abilities as well.

Having a good level of balance is important for not only making everyday tasks easier but also to help prevent injuries.

Just like with the agility component, since you will be thrown off balance for many of the exercises included during your boot camp training sessions, you’ll see marked improvements in this very quickly.

If the particular boot camp you’re attending makes use of exercise balls and bosu balls, you know that a big component is dedicated towards increasing your balance ability.

So, as you can see, the benefits that boot camps offer are incredibly numerous and by taking part in just a few classes each week, you will reap all of these and more.

Five Ways To Prep For Your Boot Camp

freedomfitnessbootcamp017 Five Ways To Prep For Your Boot CampAfter you’ve made the decision to join a boot camp class, it’s going to be very vital that you’re taking the time to plan out what you’ll do right beforehand to ensure that you’re getting on track to seeing optimum progress.

Let’s go over five things that you should be focused on right before you head into your boot camp.

Proper Nutrition

The very first thing that you must do when you’re gearing up to head to your boot camp class is to make sure you put proper fuel into your body for the workout ahead.  Ideally you’ll want to choose foods that are a mix of proteins and carbohydrates with little dietary fat added in as this will just slow down your progress entirely.

Always aim for a lighter meal of around 200-300 calories so you’ll have enough energy but won’t feel weighted down.

Perform A Thorough Warm-Up

Second, In some cases the boot camp you’re in may be including a warm-up right with the program but more often than not, you’ll find that you’re entirely responsible for the warm-up yourself.  You never want to enter the boot camp without doing a warm-up because this will place you at a much higher risk for injury.

Plus, since there isn’t a lot of blood running through the body tissues, you’ll find that you aren’t able to put forth nearly the same amount of effort as you usually would.

Get Motivated

Third, always make sure you take some time to get motivated.  At times it can be difficult to peel yourself off the couch or away from whatever else you’re doing to get that boot camp workout in, but just know that you’ll almost always feel better afterwards if you do.

You can be guaranteed that the personal trainer who is teaching the boot camp is expecting you to be there as well so use that as a motivational push if necessary.  Or, you may want to come up with a few of your own motivation strategies such as listening to music or looking at a list of reasons you’ve made out for why you want to be doing the boot camp in the first place.

Get Your Post-Workout Nutrition In Line

Forth, make sure that you are getting your post-workout nutrition in line as well.  While you must always fuel your body going into the boot camp, seeing good nutrition after the workout is also vital for fast recovery and muscular repair.

Again choose something that contains protein along with some fast acting carbohydrates so these can get into the muscle tissues as fast as possible.

Set Some Goals

Finally, be sure that you set some goals. Each boot camp class that you enter you should have something outlined that states what you hope to achieve while you do it.  This is going to really go a long way towards ensuring that you make continued progress throughout the program and push your body harder than you ever have before.

So there you have all the main things that you must know if you’re going to see results from your boot camp.  Being prepared is going to allow you to go into the class worry-free knowing that you’re making one huge step forward as far as your overall health and fitness is concerned.